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Functional Medicine

Back Clinic Functional Medicine Team. Functional medicine is an evolution in the practice of medicine that better addresses the healthcare needs of the 21st century. By shifting the traditional disease-centered focus of medical practice to a more patient-centered approach, functional medicine addresses the whole person, not just an isolated set of symptoms.

Practitioners spend time with their patients, listening to their histories and looking at the interactions among genetic, environmental, and lifestyle factors that can influence long-term health and complex, chronic disease. In this way, functional medicine supports the unique expression of health and vitality for each individual.

By changing the disease-centered focus of medical practice to this patient-centered approach, our physicians are able to support the healing process by viewing health and illness as part of a cycle in which all components of the human biological system interact dynamically with the environment. This process helps to seek and identify genetic, lifestyle, and environmental factors that may shift a person’s health from illness to well-being.


Easily Digestible Foods

Easily Digestible Foods

With the summer heatwave blasting through, some individuals can experience digestive health problems. The relationship between the temperature outside and the temperature in the body translates to the digestive system. As the heat rises, it can make the digestive system slow down and become weakened feeling bloated, nauseated, and tired. The body’s balance may feel off because the body lowers its internal temperature to protect itself. Individuals must be careful not to overload themselves with the wrong foods. One way to avoid problems and maintain digestion working smoothly is to eat lighter, eat smaller portions for each meal, and eat easily digestible foods. Doing this will allow the body will feel cooler, and maintain alertness and energy throughout the hot day.

Easily Digestible Foods

Easily Digestible Foods

Heat-related health issues can include:

  • Loss of appetite
  • Heartburn
  • Acid buildup
  • Abdominal pain
  • Constipation
  • Gastroenteritis
  • Diarrhea
  • Irritable bowel syndrome (IBS)
  • Dehydration
  • Heat exhaustion
  • Stroke

The objective is not to skip meals but to eat regular meals, just smaller and easily digestible ones. Foods low in fiber tend to be easy to digest and can help the body feel better.

White Rice

  • White rice is low in fat and fiber, making it easy on the stomach and easy to digest.
  • It is not associated with any gastrointestinal issues and is considered a safe starch because it is an easy source of carbohydrates that provides instant energy.
  • To digest rice even more easily, eat it by itself or pair it with foods low in fat.
  • Certain foods that are high in fat, like vegetable oils, can take longer to digest and could cause discomfort.
  • A 1/2 cup of cooked white rice:
  • 210 calories
  • 4g protein
  • 0g fat
  • 49g carbohydrates
  • 1g fiber

Bananas

  • Ripe bananas are an easily digestible fruit that only contains a moderate amount of fiber.
  • They are associated with improvements in both constipation and diarrhea,
  • Individuals with a variety of digestive issues may experience relief when incorporating bananas into their diets.
  • Cooking bananas makes them even easier to digest as it makes certain nutrients easier to absorb.
  • Make sure the bananas are ripe enough.
  • Unripe bananas can be more difficult to digest.
  • 1 medium raw/ripe banana:
  • 105 calories
  • 1.3g protein
  • 0.4g fat
  • 27g carbohydrates
  • 3g fiber

Applesauce

  • Although made from apples, applesauce is low in fiber and a great source of vitamin C.
  • Cooked, canned, or processed fruits tend to be lower in fiber and easier to digest.
  • Applesauce is recommended to calm a variety of stomach-related ailments like constipation, diarrhea, and gastroparesis.
  • A 4-ounce serving of applesauce:
  • 90 calories
  • 0g protein
  • 0g fat
  • 22g carbohydrates
  • 2g fiber

White Bread

  • Plain white bread is low in fiber and easier to digest than bread made with whole-grain wheat bread.
  • It is often fortified with nutrients including folic acid, B vitamins, vitamin D3, and more.
  • Try plain toast for breakfast
  • Use low-fat fillings for an easily digestible sandwich for lunch or dinner.
  • 2 slices of plain white bread:
  • 150 calories
  • 4g protein
  • 28g carbohydrates
  • 2g fat
  • 1g fiber

Chicken and Turkey

  • Lean proteins low in fat like chicken breast and turkey are easy to digest.
  • Individuals experiencing digestive problems are recommended to consume lean protein over fattier red meats.
  • A 3-ounce serving of skinless, boneless chicken breast:
  • 128 calories
  • 26g protein
  • 2.7g fat
  • 0g carbohydrates
  • 0g fiber

Sweet Potatoes

  • Cooked potatoes of all varieties are examples of easily digestible foods.
  • Sweet potatoes are gentle on the digestive tract because they are mostly insoluble fiber, which speeds up digestion and increases regularity.
  • To make potatoes easier to digest, remove the skins and mash the inside.
  • Removing the skins decreases the fiber content, and mashing them makes digestion easier.
  • 1 medium sweet potato that is cooked and peeled:
  • 135 calories
  • 3g protein
  • 0.2g fat
  • 31g carbohydrates
  • 5g fiber

Other recommendations that could help stimulate digestion include drinking more water, getting more sleep, reducing stress levels, and exercising.


The Healing Diet


References

Howard, Sally, and Geetanjali Krishna. “How hot weather kills: the rising public health dangers of extreme heat.” BMJ (Clinical research ed.) vol. 378 o1741. 14 Jul. 2022, doi:10.1136/bmj.o1741

Kong, Fanbin, et al. “Physical changes in white and brown rice during simulated gastric digestion.” Journal of food science vol. 76,6 (2011): E450-7. doi:10.1111/j.1750-3841.2011.02271.x

Nguyen, Hoang Chinh et al. “Bioactive Compounds, Antioxidants, and Health Benefits of Sweet Potato Leaves.” Molecules (Basel, Switzerland) vol. 26,7 1820. 24 Mar. 2021, doi:10.3390/molecules26071820

Remes-Troche, José María. “Too hot” or “too cold”: effects of meal temperature on gastric function.” Digestive diseases and sciences vol. 58,9 (2013): 2439-40. doi:10.1007/s10620-013-2789-4

Salfi, Salvatore F, and Karyn Holt. “The role of probiotics in diarrheal management.” Holistic nursing practice vol. 26,3 (2012): 142-9. doi:10.1097/HNP.0b013e31824ef5a3

Singh, Balwinder, et al. “Bioactive compounds in banana and their associated health benefits – A review.” Food Chemistry vol. 206 (2016): 1-11. doi:10.1016/j.foodchem.2016.03.033

Pesto – Nutritional and Health Benefits

Pesto – Nutritional and Health Benefits

Pesto is a sauce that is made with garlic, pine nuts, basil, cheese, and olive oil, which creates a strong, rich flavor. It is used as a marinade, dip, salad dressing, sandwich spread, and a topping for dishes like pasta and pizza. It can be homemade or bought premade, including vegan varieties. It is made with nutritious ingredients and can be consumed as part of a balanced diet. The sauces can vary in nutrition, but in general, it is a rich source of healthy fats and is also part of the Mediterranean Diet.

Pesto - Nutritional and Health Benefits

Pesto

Carbohydrates

  • The sauce is not a significant source of complex carbohydrates, dietary fiber, or sugar.
  • A spoonful contains under 1 gram of carbohydrates.
  • It is often paired with foods rich in carbohydrates, like sandwiches, pizza, and pasta.

Fats

  • Nearly 60% of the calories in pesto come from fats, provided by the olive oil, cheese, and pine nuts.
  • There are 9.47 grams of fats per spoonful, which includes:
  • 5.63 grams of monounsaturated fatty acids.
  • 1.53 grams of saturated fatty acids.
  • 1.68 grams of polyunsaturated fatty acids.
  • It also contains 2.56mg of cholesterol.
  • According to U.S. Dietary Guidelines for Americans, 20% to 35% of daily calories should come from fat.

Protein

  • The sauce is not a protein-rich food with only 1.38 grams of protein per tablespoon.
  • It is often used as a condiment, it can add flavor to other foods higher in protein.

Vitamins and Minerals

  • Pesto contains:
  • 33.1mg of calcium.
  • 36.8mg of phosphorus.
  • 31.8mg of potassium.
  • 9.76mg of magnesium.

Health Benefits

Some of the potential health benefits of pesto.

Antioxidant Properties

  • Garlic, pine nuts, olive oil, and basil are rich sources of antioxidants.
  • Antioxidants have an essential role in defending the body against free radical damage, which can lead to disease.
  • Diets high in antioxidants reduce the risk of various diseases, like heart disease and cancer.
  • Consuming antioxidant-rich foods like pesto on a regular basis can increase antioxidant levels.

Cardiovascular Benefits

  • Olive oil health benefits include the reduced risk of heart disease.
  • Substituting other high-fat foods like margarine, butter, and mayonnaise with olive oil can help lower the risk of heart disease and stroke.

Help Lower Cholesterol

  • Four different types of fats – saturated, trans, monounsaturated, and polyunsaturated fats.
  • Saturated fats can raise LDL/unhealthy cholesterol levels.
  • Foods rich in monounsaturated and polyunsaturated fats like pesto can help lower LDL cholesterol levels in the blood and support HDL/healthy cholesterol levels.

Weight Management

  • Pesto is commonly consumed on the Mediterranean diet and can be part of a nutritious lifestyle that supports a healthy weight.
  • Research has shown that following a Mediterranean diet can lead to and maintain long-term changes in weight management.
  • Store-bought pesto can contain a large amount of sodium.
  • Individuals following a low-sodium diet or taking heart medications should check with their doctor before consuming these products.
  • To control the amount of sodium, consider making a homemade recipe that uses less salt and aligns with individual dietary preferences.

Types

  • Grocery stores generally carry several varieties of pesto.
  • Basil is the main ingredient but some varieties are made with other herbs.
  • Pesto traditionally contains parmesan cheese/milk products and pine nuts/tree nuts which are common food allergens.
  • The sauce is a vegetarian-friendly sauce, but vegans can look for cheese and dairy-free versions.
  • It is possible that an allergic reaction can occur in individuals allergic to dairy products and nuts.
  • Individuals allergic to nuts can choose nut-free varieties.

From Consultation to Transformation


References

Agnoli C, Sieri S, Ricceri F, et al. Adherence to a Mediterranean diet and long-term changes in weight and waist circumference in the EPIC-Italy cohort. Nutr Diabetes. 2018;8(1):22. doi:10.1038/s41387-018-0023-3

Bolling, Bradley W et al. “Tree nut phytochemicals: composition, antioxidant capacity, bioactivity, impact factors. A systematic review of almonds, Brazils, cashews, hazelnuts, macadamias, pecans, pine nuts, pistachios, and walnuts.” Nutrition research reviews vol. 24,2 (2011): 244-75. doi:10.1017/S095442241100014X

Bower, Allyson, et al. “The Health Benefits of Selected Culinary Herbs and Spices Found in the Traditional Mediterranean Diet.” Critical Reviews in food science and nutrition vol. 56,16 (2016): 2728-46. doi:10.1080/10408398.2013.805713

Guasch-Ferré M, Liu G, Li Y, et al. Olive oil consumption and cardiovascular risk in U.S. adults. J Am Coll Cardiol. 2020;75(15):1729-1739. doi:10.1016/j.jacc.2020.02.036

Liu, Qing, et al. “Antibacterial and Antifungal Activities of Spices.” International journal of molecular sciences vol. 18,6 1283. 16 Jun. 2017, doi:10.3390/ijms18061283

Marcelino, Gabriela et al. “Effects of Olive Oil and Its Minor Components on Cardiovascular Diseases, Inflammation, and Gut Microbiota.” Nutrients vol. 11,8 1826. 7 Aug. 2019, doi:10.3390/nu11081826

Nicastro, Holly L, et al. “Garlic and onions: their cancer prevention properties.” Cancer prevention research (Philadelphia, Pa.) vol. 8,3 (2015): 181-9. doi:10.1158/1940-6207.CAPR-14-0172

Sestili, Piero, et al. “The potential effects of Ocimum basilicum on health: a review of pharmacological and toxicological studies.” Expert opinion on drug metabolism & toxicology vol. 14,7 (2018): 679-692. doi:10.1080/17425255.2018.1484450

Sun, Liangzi, et al. “Tryptophan targeted pulsed electric field treatment for enhanced immune activity in pine nut peptides.” Journal of food biochemistry vol. 44,6 (2020): e13224. doi:10.1111/jfbc.13224

USDA FoodData Central. Pesto sauce.

Hunger Digestion Regulating Hormones: EP Back Clinic

Hunger Digestion Regulating Hormones: EP Back Clinic

Before the body can benefit from consumed nutrients, the gastrointestinal tract has to digest and absorb the foods. Before eating, the body needs to feel hungry. However, hunger is not the same as appetite. Hunger is a physical reaction caused by hormonal and chemical changes in the body when fuel is needed. Appetite is more of a desire to eat and can be a learned response. It is one reason why individuals can eat when they are not hungry. The body comprises different hormones that regulate hunger, digestion, and appetite.

Hunger Digestion Regulating Hormones

Hunger Digestion Regulating Hormones: EP Chiropractic Clinic

Hunger Hormones

Hunger is the feeling when the body needs food. When the body has enough, hunger should subside. That’s because various hormones regulate hunger.

Leptin

  • Leptin is a hormone secreted by adipose tissue/fat into the bloodstream.
  • The more fat in the body, the higher the blood levels of leptin.
  • Leptin level also increases with food intake and is higher in females than males, but overall, it lowers with age.
  • Increased leptin levels trigger the hypothalamus to reduce hunger.

Ghrelin

  • Ghrelin is a hormone produced by the stomach and small intestine when the stomach is empty.
  • Like leptin, it also works with the hypothalamus.
  • However, instead of suppressing hunger, it increases hunger.

Insulin

  • The pancreas produces this hormone.
  • It is mostly known for regulating blood sugar levels.
  • It also suppresses hunger.

Adiponectin

  • Adiponectin is a hormone secreted by fat cells.
  • As body fat levels go down, this hormone goes up.
  • If fat levels go up, adiponectin levels go down.

Cholecystokinin

  • Cholecystokinin is a hormone produced in the small intestine during and after a meal.
  • It triggers the release of bile and digestive enzymes into the small intestine.
  • These suppress hunger and make the body feel full.

Peptide YY

  • This hormone suppresses appetite for about 12 hours after eating.
  • Made by both the large and small intestines after eating.

Glucocorticoids

  • Adrenal glands make these hormones, and their primary function is to regulate inflammation and other processes, but they also impact hunger.
  • A cortisol deficiency reduces appetite, but excessive amounts of glucocorticoids increase hunger.

Digestion Hormones

Digestion is coordinated and regulated by hormones.

Gastrin

  • Gastrin is a hormone the stomach and the small intestine release when eating.
  • Gastrin stimulates the release of hydrochloric acid and pepsinogen in the stomach to speed up digestion.
  • Gastrin stimulates glucagon, which works with insulin to regulate blood sugar.

Secretin

  • Secretin is a hormone made by the small intestine.
  • It is secreted into the bloodstream when the acidic chyme from the stomach enters the small intestine.
  • Secretin stimulates the pancreas to release bicarbonate digestive liquids into the small intestine.
  • The bicarbonate neutralizes the acidity.
  • Secretin acts on the stomach to trigger the production of pepsinogen to help break down proteins.

Cholecystokinin – CCK

  • The small intestine makes and releases CCK into the bloodstream.
  • Essential fat digestion stimulates the gallbladder to release bile into the small intestine.
  • It also triggers the pancreas to release various digestive enzymes so they can break down fats, carbohydrates, and proteins.

Motilin

  • The small intestine makes Motilin.
  • Motilin speeds up activity in the stomach and small intestine.
  • It also stimulates the stomach and pancreas to release various secretions and causes the gallbladder to contract.

Glucose – Dependent Insulinotropic Peptide – GIP

  • Sometimes called a gastric inhibitory peptide.
  • The small intestine makes this hormone.
  • It stimulates the pancreas to release insulin and slows down stomach digestive activity.

Peptide YY and Enterogastrone

  • Released by the small intestine, two more hormones slow digestion down and decrease the production of digestive secretions.

Chiropractic Care and Metabolism


References

Chandra, Rashmi, and Rodger A Liddle. “Cholecystokinin.” Current Opinion in Endocrinology, diabetes, and Obesity vol. 14,1 (2007): 63-7. doi:10.1097/MED.0b013e3280122850

Davis, Jon. “Hunger, ghrelin and the gut.” Brain Research vol. 1693, Pt B (2018): 154-158. doi:10.1016/j.brainres.2018.01.024

Gupta K, Raja A. Physiology, Gastric Inhibitory Peptide. [Updated 2022 Sep 26]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK546653/

Konturek, S J et al. “Brain-gut axis and its role in the control of food intake.” Journal of Physiology and Pharmacology: an official journal of the Polish Physiological Society vol. 55,1 Pt 2 (2004): 137-54.

Prosapio JG, Sankar P, Jialal I. Physiology, Gastrin. [Updated 2023 Apr 6]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK534822/

Rix I, Nexøe-Larsen C, Bergmann NC, et al. Glucagon Physiology. [Updated 2019 Jul 16]. In: Feingold KR, Anawalt B, Blackman MR, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: www.ncbi.nlm.nih.gov/books/NBK279127/

Suzuki, Keisuke, et al. “The role of gut hormones and the hypothalamus in appetite regulation.” Endocrine Journal vol. 57,5 (2010): 359-72. doi:10.1507/endocrine.k10e-077

Tack, Jan, et al. “The gastrointestinal tract in hunger and satiety signaling.” United European gastroenterology journal vol. 9,6 (2021): 727-734. doi:10.1002/ueg2.12097

Zanchi, Davide, et al. “The impact of gut hormones on the neural circuit of appetite and satiety: A systematic review.” Neuroscience and biobehavioral reviews vol. 80 (2017): 457-475. doi:10.1016/j.neubiorev.2017.06.013

Olympic Athlete Discipline: El Paso Back Clinic

Olympic Athlete Discipline: El Paso Back Clinic

Olympic athletes are so fit they make everything look easy. It is one of the most amazing examples of athletic prowess to behold. Attempting these feats of athleticism could lead to injury without proper training and conditioning. However, you can draw inspiration from these incredible skills and commitment to reach your fitness goals. Individuals can emulate the Olympic athlete’s discipline to get the most out of physical activity and workouts.

Olympic Athlete Discipline: EP's Chiropractic Specialist Team

Olympic Athlete Discipline

This is not about the literal workout routines these athletes engage in but the mental state and discipline that keeps them motivated, especially when things get tough. This can help individuals get the most out of every workout. When momentum or motivation starts to dwindle, look to Olympic athletes and then apply that discipline to recharge motivation and achieve the goal.

Learn to Train Daily

Many can succumb to weekend warrior syndrome. After sitting on the couch after a long day of work all week, individuals try to make up for the inactivity by overexerting themselves with hours of exercise on the weekend. This is a perfect setup for injury.

  • Instead, train, work out, exercise, and move around daily. Professional athletes know they won’t get the top results in one shot.
  • They approach it in incremental steps for a solid foundation and understanding of the final and optimal result.
  • Daily physical activity and exercise maintain body conditioning, strength, and overall fitness.
  • And makes the body more efficient at burning fat.

Maintain Goal Focus

  • Olympic athletes have specific goals in their training. There has to be when competing against the best athletes in the world and winning.
  • Individual health and fitness goals may be smaller, but they are just as important and should be treated as such for motivation to exercise each day.
  • Keep goals simple, specific, and reachable/doable when setting them.
  • SMART goals are Specific, Measurable, Achievable, Realistic, and Time-based.
  • Use daily reminders of what the goal is and strategies to achieve it.

Utilize Specific Training

  • Olympic athletes must have incredible endurance, strength, and skill sets to complete their event.
  • They must incorporate specific training drills, exercises, stretches, nutrition, etc., to improve and advance.
  • Whatever the goal, make sure the training is appropriate.
  • If trying to build muscle, focus on heavy strength training and consuming quality calories.
  • If the goal is to lose weight, break down the goal into achievable steps to get there, like.
  • What type of workouts are needed?
  • Consulting a nutritionist for recommendations.

Fuel the Body for Top Performance

  • Individuals can be concerned about food and whether it contains too much fat or calories.
  • Olympic athletes worry about getting the right nutrients and calories to fuel their bodies for competition.
  • Use a similar approach and ask what is the best thing I should eat right now for the workout and…
  • What foods will maintain optimal body health?

Listen to The Body and Rest

  • Olympic athletes have to learn to maintain the balance of maintaining top performance and not getting burnt out.
  • This is when they know to listen to their bodies, extend recovery days, or take a mini-vacation.
  • Overtraining can lead to injury, frustration, discouragement, and loss of motivation.
  • Know the signs of overtraining and take a break.

Focus on Proper Form

  • Whatever the activity, make sure proper form is followed.
  • For example, distance runners hold their heads high, have relaxed faces and upper bodies, have a natural arm swing, and do not overstride.
  • Apply the same form principles to stretches and exercises.

Stronger Body = Better Life


References

Casa, Douglas J et al. “Fluid Needs for Training, Competition, and Recovery in Track-and-Field Athletes.” International Journal of sports nutrition and exercise metabolism vol. 29,2 (2019): 175-180. doi:10.1123/ijsnem.2018-0374

Bailey RR. Goal Setting and Action Planning for Health Behavior Change. Am J Lifestyle Med. 2019;13(6):615-618. doi:10.1177/1559827617729634

Hackett, Daniel, et al. “Olympic weightlifting training improves vertical jump height in sportspeople: a systematic review with meta-analysis.” British Journal of sports medicine vol. 50,14 (2016): 865-72. doi:10.1136/bjsports-2015-094951

Huebner, Marianne, et al. “The Masters’ athlete in Olympic weightlifting: Training, lifestyle, health challenges, and gender differences.” PloS one vol. 15,12 e0243652. 4 Dec. 2020, doi:10.1371/journal.pone.0243652

Kreher JB, Schwartz JB. Overtraining Syndrome: A Practical Guide. Sports Health. 2012;4(2):128-138. doi:10.1177/1941738111434406

Swift DL, Johannsen NM, Lavie CJ, Earnest CP, Church TS. The Role of Exercise and Physical Activity in Weight Loss and Maintenance. Prog Cardiovasc Dis. 2014;56(4):441-447. doi:10.1016/j.pcad.2013.09.012

Exercises To Help Digestion: El Paso Back Clinic

Exercises To Help Digestion: El Paso Back Clinic

Regular exercise and physical activity help with cardiovascular health, improved mood, better management of chronic conditions, and can help digestion. For individuals with any GI distress or inflammatory bowel disease that has caused digestive enzyme deficiencies, exercise, and physical movement have been found to provide digestive aid. Here we look at activities to help digestion.

Exercises To Help Digestion: EP Chiropractic Team

Exercises To Help Digestion

When exercising the body, the cardiac output/volume of blood the heart pumps every minute increases as the demand for oxygenated blood throughout the body increases, particularly in the working muscles. During exercise, the same increase in blood circulation happens within the digestive system’s muscle groups. The blood flow to digestive organs causes peristalsis, which is involuntary constriction and relaxation of the muscles in the digestive tract. This process helps move food efficiently through the gastrointestinal tract. Exercise supports the growth of beneficial gut bacteria to maintain a healthy digestive system.

  • Exercise helps relieves stress which means lower amounts of cortisol.
  • Research has found that elevated cortisol levels are associated with compromised digestive function.
  • Chronic cortisol production can cause:
  • Increased intestinal permeability.
  • Impaired absorption of micronutrients.
  • Abdominal pain or discomfort.

Types of Exercise

  • Sticking to moderate-intensity workouts supports a healthy gut microbiome and reduces inflammation.
  • Whereas high-intensity exercise sends blood away from the core and toward the extremities to power the muscles, which does not help digestion.
  • High-intensity exercise may trigger an inflammatory response, leading to abdominal pain or discomfort, diarrhea, and cramps.

Moderate-intensity exercise activities to try include:

Yoga

  • Yoga is a great stress reduction tool, helping to reduce inflammation that can lead to various gut issues, including constipation and stomach pain.
  • Left untreated, chronic inflammation can cause inflammatory bowel disease symptoms to flare.
  • Yoga places mild pressure on the digestive organs in certain positions, which can help digestion.

Walking

  • Walking 30 to 40 minutes three to four times a week can make a digestive difference.
  • Walking stimulates blood flow to the intestinal muscles, which helps activate the lymphatic system.
  • The gut’s lymphatic system helps to absorb and transport lipids and other nutrients throughout the body during digestion.
  • The system activates through walking or manual lymphatic massage can improve constipation.

Tai Chi

  • Tai chi has been shown to improve immune function and inflammation of the gut and is a helpful tool for maintaining homeostasis/gut balance.
  • This is a form of moderate-intensity exercise and meditative practice.
  • The emphasis is on slow controlled movements and deep breathing.
  • This makes it recommended for individuals looking to improve digestion and those with gastrointestinal conditions.

Pilates

  • Pilates is the practice that targets abdominal muscles and utilizes diaphragmatic breathing to help individuals perform a series of movements to strengthen and elongate the body’s muscles.
  • Individuals who perform this exercise often report relief from bloating and gas.
  • Exercises like rolling like a ball or the swan dive are great for the digestive organs.

Digestion Goals

Whether new to exercise or returning, a plan can help you get there. Meeting with a fitness trainer or sports chiropractor is a great place to begin if you have limited knowledge about what works best for your body and schedule.

  • A certified trainer can help guide you toward an achievable program that focuses on gut health.
  • Individuals with a GI disorder should talk with their doctors before starting a new exercise plan.
  • This does not mean you can’t do intense exercises like running; you’ll want to work with a doctor to set up a program that doesn’t cause flare-ups.
  • Aim for roughly three hours of moderate-intensity weekly exercise to support a healthy digestive system.
  • Sit less and move more.
  • Do at least two or more muscle-strengthening activities of moderate intensity every week.
  • An anti-inflammatory diet may aid digestion.

Benefits of Stretching


References

Cherpak, Christine E. “Mindful Eating: A Review Of How The Stress-Digestion-Mindfulness Triad May Modulate And Improve Gastrointestinal And Digestive Function.” Integrative medicine (Encinitas, Calif.) vol. 18,4 (2019): 48-53.

Drouin, Jacqueline S et al. “Comparisons between Manual Lymph Drainage, Abdominal Massage, and Electrical Stimulation on Functional Constipation Outcomes: A Randomized, Controlled Trial.” International Journal of environmental research and public health vol. 17,11 3924. June 1. 2020, doi:10.3390/ijerph17113924

Hamasaki, Hidetaka. “Exercise and gut microbiota: clinical implications for the feasibility of Tai Chi.” Journal of integrative medicine vol. 15,4 (2017): 270-281. doi:10.1016/S2095-4964(17)60342-X

Joyner, Michael J, and Darren P Casey. “Regulation of increased blood flow (hyperemia) to muscles during exercise: a hierarchy of competing physiological needs.” Physiological Reviews vol. 95,2 (2015): 549-601. doi:10.1152/physrev.00035.2013

LeBouef T, Yaker Z, Whited L. Physiology, Autonomic Nervous System. [Updated 2023 May 1]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK538516/

Singhal, Rashi, and Yatrik M Shah. “Oxygen battle in the gut: Hypoxia and hypoxia-inducible factors in metabolic and inflammatory responses in the intestine.” The Journal of biological chemistry vol. 295,30 (2020): 10493-10505. doi:10.1074/jbc.REV120.011188

van Wijck, Kim, et al. “Physiology and pathophysiology of splanchnic hypoperfusion and intestinal injury during exercise: strategies for evaluation and prevention.” American Journal of Physiology. Gastrointestinal and liver physiology vol. 303,2 (2012): G155-68. doi:10.1152/ajpgi.00066.2012

Sandwich Nutrition and Health: El Paso Back Clinic

Sandwich Nutrition and Health: El Paso Back Clinic

A typical sandwich from home includes bread – one thick slice of whole wheat, one or two favorite condiments, lunch meat, lettuce, tomato, and pickles. Packing a homemade lunch to work or school is one of the easiest ways to lose and maintain weight. Making a sandwich means the ingredients, calories, and nutrition can be controlled. However, a healthy sandwich can easily exceed calories if not careful. Bread choices and condiments like mayonnaise, dressings, and cheese can change a sandwich’s nutrition and increase calories, fat, and sodium. Calories can be cut with smart nutrition information and a few recommendations.

Sandwich Nutrition and Health: EP Chiropractic Clinic

Sandwich Nutrition Facts and Health Benefits

Sandwich Calories and Nutrition

USDA nutrition information for one sandwich with ham, cheese, and mayonnaise equals 155 grams.

  • Total Calories 361
  • Fat 16.7 grams
  • Sodium 1320 milligrams
  • Carbohydrates 32.5 grams
  • Fiber 2.3 grams
  • Sugars 5.1 grams
  • Protein 19.3 grams

Favorites

The calories can vary based on the bread, fillings, and spread used to make it and whether vegetables are added.

Peanut Butter

  • Calories 200 – 300.
  • Peanut butter on white bread.
  • A single serving of peanut butter is two tablespoons.

Peanut Butter and Jelly

  • Calories 350 – 500.
  • Depending on how much peanut butter is used and the type of jelly or jam.

Nutella

  • Calories 300 – 500.
  • A 2-tablespoon serving is 200 calories.

Turkey Sandwich

  • Calories 160 – 500.
  • Depending on the amount of meat added and condiment choices.

Ham

  • Calories less than 200.
  • This is without the cheese.
  • With butter on French bread, it can be 400 calories or more.

Chicken Salad

  • Calories 400 – 600 or more.

Egg Salad

  • Calories 350 for the mayonnaise filling, plus around 150 for the bread.

Egg and Cheese

  • Calories 250 -400 or more.
  • If made on a biscuit or croissant.

Subway

  • 230 to nearly 1000 calories.

Cut Calories

With a few adjustments and healthy swaps, a nutritious and healthy sandwich that is lower in calories but full of flavor can be made.

Low-Calorie Bread

  • Thick, crusty bread, bagels, baguettes, croissants, and hearty rolls can contain fat and calories.
  • Instead, choose a whole grain or bread alternative with additional nutrient benefits like healthy fats or fiber.
  • Consider an open-faced sandwich for heartier bread and keeping the portion to one slice.
  • Make a sandwich without bread and wrap the filling in lettuce or other bread substitutes.

Leaner Fillings

Once a healthy bread is chosen, build the sandwich around a meat or meat-free filling. Get creative and try different choices to find new flavors. Read labels of meat or fish spreads that sound healthy. Many brands may contain protein and beneficial nutrients, but the filling is often combined with other ingredients high in calories. Try for:

  • Deli ham sliced thin.
  • Deli turkey sliced thin.
  • Deli roast beef sliced thin.
  • Deli-style rotisserie chicken breast sliced thin.
  • Look for low-sodium meats.
  • Grilled eggplant.
  • Grilled portobello mushroom.

Nutrient-Rich Vegetables

Pack the sandwich with natural toppings like vegetables. Make a goal to have at least two vegetable servings per sandwich. Nutrient-rich vegetables add flavor and crunch to the sandwich.

  • Iceberg lettuce, spinach, romaine lettuce, or greens.
  • Shredded cabbage.
  • Tomato.
  • Sun-dried tomatoes.
  • Cucumber.
  • Jalapeno peppers.
  • Banana peppers.
  • Green peppers.
  • Plain or grilled onions.
  • Basil leaves.
  • Bean sprouts.

Low-Calorie Condiments

The spread takes up the least space on a sandwich but can contain the most fat. Condiments should be used moderately.

  • Olive oil
  • Butter
  • Aioli
  • Tahini
  • Pesto
  • Salad dressing
  • Jelly
  • Avocado
  • Guacamole
  • Olive tapenade
  • Barbecue sauce
  • Relish
  • Ketchup
  • Dijon mustard
  • Yellow mustard

When first starting, cutting sandwich calories might seem complicated and unfamiliar. Fill the refrigerator with as many healthy choices as possible, get creative, and see what you come up with, as crafting a delicious meal is fun once you get the hang of it.


Body In Balance, Fitness, and Nutrition


References

An, R et al.” Sandwich consumption concerning daily dietary intake and diet quality among U.S. adults, 2003-2012″ Public Health vol. 140 (2016): 206-212. doi:10.1016/j.puhe.2016.06.008

Sebastian, Rhonda S., et al.” Sandwich Consumption by Adults in the U.S. What We Eat In America, NHANES 2009-2012″ FSRG Dietary Data Briefs, United States Department of Agriculture (USDA), December 2015.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central. [Historical Record]: Ham and Cheese.

U.S. Department of Agriculture, Agricultural Research Service. FoodData Central [Historical Record]. Whole Wheat Bread.

Zhao Z, Feng Q, Yin Z, et al. Red and processed meat consumption and colorectal cancer risk: a systematic review and meta-analysis. Oncotarget. 2017;8(47):83306-83314. doi:10.18632/oncotarget.20667

Lime Water Perks: El Paso Back Clinic

Lime Water Perks: El Paso Back Clinic

The human body is about 60% to 75% water. Adequate hydration is necessary to flush toxins from the body, is essential for cognition, prevents dehydration, and provides energy. It can reduce headache onset and aid in weight management. With the summer heat kicking in, it is imperative to replenish the body’s systems from lost sources with water, other rehydrating beverages, and fruits and vegetables. It can be difficult for individuals to drink enough water, making it feel like a chore. Drinking lime water by adding a slice of lime or lime juice can add flavor with beneficial properties for everyday health, nutritional properties, and only a trace amount of sugar.

Lime Water Perks: EP's Functional Chiropractic Clinic

Lime Water

Citrus fruits offer anti-oxidative and anti-inflammatory effects and can help protect the cardiovascular system. Limes can provide a sour boost and a refreshing twist to a cold glass of water.

Lime Nutrition

Limes provide an excellent source of antioxidants that protect the body by preventing or stopping cell damage caused by free radicals or chemicals. Limes contain:

  • Calcium
  • Potassium
  • Magnesium
  • Vitamins A, B, C, and D

Digestion and Gut Health

Drinking lime water improves digestion.

  • The acidic nature of limes causes salivation, which is good for breaking down food for better digestion.
  • Flavonoids in limes stimulate the secretion of digestive juices to regulate different gut physiology in the gastrointestinal tract. They also stimulate the secretion of:
  • Gut hormones
  • Digestive juices
  • Gut microbiota
  • These play an important role in immune function to fight the growth of certain harmful bacteria that can lead to infection.
  • The acidity of limes can clear the excretory system and stimulate bowel activity for individuals experiencing constipation.
  • For individuals with frequent heartburn or acid reflux, drinking a glass of warm water with two teaspoons of lime juice 30 minutes before meals can help prevent reflux symptoms.

Fight Infections

The body’s risk of infection is higher during cold and flu season.

  • Vitamin C and antioxidants can strengthen the immune system to help the body fight off infections like the cold and flu virus.
  • Individuals who take vitamin C regularly may see milder symptoms and shorten the duration of a cold.

Improve Cardiovascular Health

Limes are a good source of magnesium and potassium for heart health.

  • Potassium can naturally lower blood pressure and improve blood circulation, which reduces the risk of a heart attack and stroke.
  • Research is ongoing on lime compounds called limonins that could help reduce cholesterol levels.

Lower Blood Sugar

Limes can be helpful for individuals with diabetes.

  • Limes have a low glycemic index.
  • They help regulate how the body absorbs sugar into the blood.
  • As a result, individuals may experience fewer spikes.

Reduce Inflammation

Arthritis, gout, and other joint problems are caused by inflammation.

  • Vitamin C can reduce inflammation to help relieve symptoms of arthritis and similar conditions that cause joint pain and stiffness.
  • Limes can help reduce uric acid levels.
  • A waste product the body produces when breaking down foods that contain purines.
  • High levels can cause gout.

Weight Loss

  • Citric acids increase metabolism, helping the body burn more calories and store less fat.
  • Regular physical activity is necessary for at least 30 minutes 3-4 days a week.
  • Food portion control is important for weight control.
  • Make one-half of all meals fruits and vegetables.
  • To start the day and increase metabolism, drink a glass of lime water in the morning or have the juice of a lime wedge before meals.

Nutrition Fundamentals


References

Bucher A, White N. Vitamin C in the prevention and treatment of the common cold. Am J Lifestyle Med. 2016;10(3):181-183. doi:10.1177/1559827616629092

Fan, Shunming et al. “Limonin: A Review of Its Pharmacology, Toxicity, and Pharmacokinetics.” Molecules (Basel, Switzerland) vol. 24,20 3679. 12 Oct. 2019, doi:10.3390/molecules24203679

Iorgulescu, Gabriela. “Saliva between normal and pathological. Important factors in determining systemic and oral health.” Journal of Medicine and Life vol. 2,3 (2009): 303-7.

Oteiza PI, Fraga CG, Mills DA, Taft DH. Flavonoids and the gastrointestinal tract: Local and systemic effects. Mol Aspects Med. 2018;61:41-49. doi:10.1016/j.mam.2018.01.001

Panche, A N et al. “Flavonoids: an overview.” Journal of nutritional science vol. 5 e47. 29 Dec. 2016, doi:10.1017/jns.2016.41

Pattison, D J et al. “Vitamin C and the risk of developing inflammatory polyarthritis: a prospective nested case-control study.” Annals of the rheumatic diseases vol. 63,7 (2004): 843-7. doi:10.1136/ard.2003.016097

Peyrot des Gachons, Catherine, and Paul A S Breslin. “Salivary Amylase: Digestion and Metabolic Syndrome.” Current diabetes reports vol. 16,10 (2016): 102. doi:10.1007/s11892-016-0794-7

USDA, FoodData Central. Lime, raw.